On the third of April I wrote “A 40 week plan has to be split into 3 trimesters”. Well here I am, wrapping up the second trimester.
These last 13 weeks have been a period of finding my own path and consolidation of good healthy living habits. I started counting kJ at the beginning of April and needed to increase my food intake as I realised I had not been eating enough. I then looked at an average day of food in terms of the macronutrients I was getting to make sure my intake was balanced. What I am eating now is a good balance for me, nothing extreme and nothing denied. In working all this out, I developed a much better understanding of how exercise impacts my energy requirements. As a result, my weight has loss slowed in the last 13 weeks from an average of 1.5kg a week in my first trimester to an average of 1 kg a week in the second. I am really pleased with this.
I have kept building my exercise routine as well. In April I challenged myself to exercise every day of the month. In May I started parking further away from work to increase my incidental exercise. In June I started resistance training. Somewhen as well, I started including jogging intervals during my walks. I now aim to exercise 5-6 days a week and to spend about 5 hours a week exercising. And I have done this pretty consistently over the last 13 weeks. With winter coming on it was also important to find ways to keep exercising and so I am doing more inside now. I use my exercise DVD 2-3 times a week and am really pleased that I have it. Most mornings at the moment are below 0’C and I don’t want to go out walking when it is that cold and it is also dark. But I am looking forward to August when it will be light enough in the morning to go walking… I miss my early Monday morning walks.
Work also changed for me in April, I went from 3 days a week to 4 days a week and I am still adjusting to that. The four days are better for work, the three days were better for me and home life. Working the extra day meant that I had to plan meals a little better and plan exercise a little better. It also means the cleaning is done less frequently and things are left lying about…
I am still participating in the Get Healthy Program. The next call is my last call as it is only a 6 month program. I really enjoying getting calls every 3-4 weeks from a health coach. It was like having my own little cheer squad. And there was always something to think about after the call.
It is really good to realise that I have also not been sick as much in the last 13 weeks. I know that as I increased my exercise in the first third of my plan that I was not eating enough. I think that I really was pushing myself too far and my immune system was struggling. I was also exposed to alot of germs as my toddler bought home every sniffle and cough from daycare. The combination of all that meant I had 4 colds by April and a couple of nasty infections as well. But since then, I have had no illnesses to complain about. I am so pleased that I moved to kJ counting and started eating more!
So, what do I want to work on for the final 14 weeks of the plan?
I want to run. I am going to register for the Up and Running Online Course (www.upandrunningonline.org) starting Sep 5. It is an 8 week course and will give me a goal that ends after my 40 week plan which I think is really important. So, until then I want to work on increasing my fitness with jogging intervals in my walks and with resistance training.
I want to keep eating well, cooking new things, enjoy the occasional baking and track my food and exercise.
I want to think about what motivates me and make sure that I have things in place for when my 40 weeks is up. I will still be about 30kg from my goal weight and that means I can’t stop. Actually, stopping is not an option I think about. These changes are not ones I have picked up to lose weight and that I can stop when I am done. At 70kg overweight I think I will always need to keep an eye on what I am doing. This doesn’t scare me like it did once. Tracking my food and making sure I eat a balanced kJ aware diet and planning in regular exercise seems a small cost for a healthy life.